When it comes to maintaining a healthy digestive system, the right diet plays a vital role. One of the most common digestive disorders is gastric or stomach-related issues, which can cause discomfort and pain. Luckily, some foods can help ease the symptoms of gastric problems and promote digestive health.
Foods that are gentle on the stomach and easy to digest are typically recommended for people with gastric issues. Such foods include lean protein sources, whole grains, low-fat dairy products, and fruits and vegetables that are not too acidic. By consuming these foods in your diet, you can help decrease inflammation in your stomach and avert further irritation. Here are the 15 best foods for gastritis in Malaysia.
What Are The Common Symptoms Of Gastric Issues?
Some of the most common symptoms one can notice while facing gastric issues are stomach pain or discomfort, bloating, gas, nausea, vomiting, heartburn, indigestion and incontinence.
What Are Dietary Recommendations For People With Gastric Issues?
Dietary recommendations for people with gastric issues typically include avoiding spicy, acidic, or greasy foods and limiting caffeine and alcohol intake. Remember to consume small and frequent meals and eat foods that are easy to digest, such as lean proteins, whole grains, and non-acidic fruits and vegetables.
15 Best Foods for Gastritis in Malaysia 2025
1. Oatmeal
Oatmeal is a beneficial food that contains soluble fibre, which aids in regulating digestion and reducing gastric symptoms. It is exceptionally mild on the stomach when served as a light porridge, such as warm oatmeal or semolina porridge, and paired with unsweetened compote. For those suffering from gastritis, oatmeal is often recommended because it has been observed to be gentle on the gastric mucosa.
2. Banana
When experiencing an upset stomach, bananas can be a helpful remedy as they are easily digestible. They are also considered safe for those with issues related to stomach acid because they have alkaline properties. Moreover, bananas are believed to aid in regulating the acidity level in the stomach, potentially preventing symptoms associated with acid reflux or GERD.
3. Ginger
The anti-inflammatory properties of ginger can be beneficial in reducing inflammation in the stomach and easing symptoms associated with gastric issues. As a home remedy, ginger is particularly useful in treating a range of gastric ailments, including constipation, bloating, gastritis, gastric ulcerations, indigestion, nausea, vomiting and many more.
4. Lean Protein
Incorporating lean proteins into your diet, such as chicken, turkey, fish, and tofu, can give your body vital nutrients without causing digestive discomfort. It is recommended to avoid cured meats like ham or bacon and instead opt for heart-healthy alternatives like chicken, beans, and fish, as these are gentler on the stomach. Consuming lean protein can also help you feel satiated and prevent symptoms associated with gastritis.
5. Whole Grain
Whole grains like quinoa, whole wheat bread and brown rice are rich in fibre, which can promote digestive regularity. Besides that, whole grains are more slowly digested than refined grains, meaning they provide a slower and steadier release of energy into the body, which can assist in stabilising blood sugar levels and prevent spikes that can lead to gastric distress.
6. Yogurt
Yogurt is a good source of probiotics that can help enhance the population of beneficial gut bacteria and improve overall digestive health. Incorporating yogurt into the diet may help manage gastritis symptoms. Yogurt also can be a beneficial addition to the diet for those looking to improve their gastric health, as it alleviates symptoms associated with gastrointestinal conditions, such as bloating, diarrhoea, and constipation.
7. Kefir
Kefir is fermented milk that contains probiotics, which can be beneficial for improving gut health. The consumption of kefir has been associated with various health benefits, including an immune system boost, treatment of digestive disorders such as irritable bowel syndrome (IBS), gastritis, and pancreatitis, and the ability to combat candida infections.
8. Leafy Greens
Leafy greens, like spinach and kale, are rich in fibre and can be helpful in maintaining regular digestion. When following an anti-inflammatory diet, incorporating certain foods can be beneficial. Leafy greens are also packed with vitamins, minerals, and antioxidants essential for optimal health. These nutrients help support the digestive system’s health, including the stomach.
9. Fennel
Fennel is known to have compounds that aid in reducing inflammation in the stomach and relieving digestive symptoms. Herbalists suggest that fennel seeds can effectively aid digestion by relaxing the gastrointestinal system’s smooth muscles and reducing stomach cramps, bloating, and gas.
10. Chamomile Tea
Chamomile tea has the ability to provide relief to an upset stomach and induce relaxation. It can also alleviate inflammation, including gastritis, and potentially prevent ulcers. Enjoying a warm cup of chamomile tea is one of many simple and efficient methods to ease digestive discomfort. The fact that it can be easily found in stores also makes it a good food to tackle gastric.
11. Sweet Potatoes
Sweet potatoes are a great source of fibre and important nutrients, which can be easily digested without causing any discomfort. It is recommended to consume smaller meals at once as it aids in reducing the chances of stomach irritation. To ensure a balanced diet, opt for meals that are low in fat, rich in protein, and contain healthy carbohydrates like sweet potatoes.
12. Papaya
Papaya is a natural source of digestive enzymes that helps to improve digestion and reduce inflammation in the stomach. These enzymes, specifically papain, assist in breaking down the food you consume, enabling your body to effectively absorb the essential nutrients. Papaya can also relieve various digestive symptoms like constipation, bloating, and gas.
13. Watermelon
Watermelon is a gentle food for the digestive system and can aid in easing symptoms of gastric problems. Several types of melons, such as honeydew melon, cantaloupe, and watermelon, are also considered safe for people experiencing stomach acid reflux to consume.
14. Salmon
Salmon is a prime source of omega-3 fatty acids, best known to possess anti-inflammatory properties that ease digestive symptoms. Consuming fish, including salmon or sardines rich in omega-3 fatty acids, can benefit individuals experiencing gastritis.
15. Bone Broth
Bone broth contains collagen and other essential compounds that aid in repairing the digestive tract and improving digestion. It is believed that bone broth possesses anti-inflammatory properties that can soothe certain digestive discomforts. The soothing effect and nutrient composition of bone broth is attributed to its potential benefits in reducing inflammation in the digestive system.
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Disclosure: This list was compiled by the team at My Weekend Plan after extensive research and shared opinions to suggest helpful recommendations for the public. The sequence of brands is in no particular order so if you have any other great suggestions too, please email us support@myweekendplan.com.my. For more information, kindly refer to our copyright, privacy & disclosure policy.
